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Build your specialized plan
weekly progression. Beginner-friendly effort. Progress is saved in your browser.
Goal
Fat Loss
Muscle Gain
Specialization
Chest & Delts
Back & Arms
Legs & Glutes
None
Experience
Beginner
Novice
Intermediate
Units
Metric (kg/cm)
Imperial (lb/in)
Sex
Male
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Age
Height
Weight
Timeframe (weeks)
Days / week (strength)
3
4
5
Equipment
Full gym
Basic gym
Home (DBs/bands)
Injuries / limits
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Your Specialized Plan
Week 1
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Conditioning
Weekly table
Nutrition | targets
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Weekly summary
Compliance
Strength focus volume (sets)
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